If you want to build bigger and stronger triceps, you’ve come to the right place. When people hit the gym, they often focus on their biceps and overlook the importance of building a solid set of triceps. While they may not be as prominent as the biceps, the triceps is an essential muscle group that helps give your arms their shape and make them look toned. So if you want to get yours in great shape, read about the best exercises to build your triceps!
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Why Working Your Triceps Is So Important
Your triceps should be a major focus if you want to maintain a healthy and balanced physique. Your triceps make up two-thirds of the upper arm, so they’re an integral part of your arms’ overall appearance. Plus, strong and toned triceps will help you to perform other basic exercises more effectively. Every time you push an object away from your body, perform a chin-up, do push-ups, or even just reach for objects on a high shelf, your triceps are doing most of the heavy lifting.
You must take the time to incorporate exercises into your workouts that specifically target this muscle group; it will help you maintain a balanced strength level overall and prevent injury by mitigating any weak points you may have in your arsenal of moves.
Exercises To Build Your Triceps
Bench Dips
Bench dips are one of the best exercises for targeting and toning your triceps muscles in a short amount of time. To do a bench dip:
- Start by sitting on the edge of a bench with your hands shoulder-width apart.
- Lift up your body so that your butt and legs are slightly out in front of you, balancing on your hands and toes.
- Lower yourself down until you feel a slight stretch in your triceps, then press back up to the starting position.
Repeat this exercise 8-10 times in 2 or 3 sets for improved strength and definition in your triceps. Not only do bench dips effectively strengthen these muscles, but they also help to improve overall stability through stabilization exercises incorporated within the repetition process.
Rope Pulldowns
Rope pulldowns are another effective way to strengthen your triceps and improve upper body strength. To properly perform a rope pulldown, you begin by attaching the ends of the rope to an overhead cable machine, then take a few steps back until the rope is taut. Next, grasp both sides of the rope with an overhand grip and slowly pull the weight towards you while keeping your elbows back throughout the movement until they reach your side.
When performing the exercise, make sure to focus on keeping your posture stationary and not bending your torso during this exercise, as it can make the exercise less effective and put a strain on other muscle groups such as shoulders or neck. The benefits of doing this exercise include increased upper body strength, retraining triceps function after an injury, and improving stabilizer muscles in the elbow area, which help gradually build coordination for improved workout performance.
Skull Crushers
Even though the name sounds a bit intimidating, skull crushers are an excellent exercise for helping to build and tone your triceps muscles. To do this move, you’ll need to start by lying on a bench or a bench press with an EZ bar in your hands, with your arms extended upward. Slowly and carefully lower the weight until it’s just above your forehead, then press back up to the starting position.
This workout is a great way to improve muscle endurance as well as working out of a plateau once you’ve been steadily working out for a while. In addition, skull crushers can also help improve your overall balance and stability, which will help you to perform other exercises more effectively over time.
Dumbbell Tricep Extensions
This exercise is relatively simple to perform; using two dumbbells, stand upright with a slightly bent knee position keeping your core engaged throughout the movement. Pick up the dumbbells and hold them in both hands over your head so that your elbows point towards the ceiling. Next, gradually lower one arm at a time behind your head while keeping the elbow close to the ear and upper arm still during the descending portion of the move. Lastly, raise each arm slowly back up, so you feel a gentle stretch in each tricep muscle before repeating for desired reps.
This exercise aims to build and strengthen your triceps muscles through targeted movements, helping to improve your overall fitness level. In addition to strengthening these muscles, dumbbell tricep extensions can also help build the muscles in your core, improving your overall power and strength.
Close Grip Bench Press
If you have been working your chest, you are probably familiar with the bench press, but did you know that the close grip bench press is also an excellent exercise for building and strengthening your triceps? This move involves resting on a flat or slightly inclined bench with both feet firmly on the ground. With an overhand grip roughly shoulder-width apart, slowly bring the weight down to your chest, then press it back up.
Your shoulders and triceps work together to help you complete various exercises, so strengthening these muscles through targeted workouts can improve your overall fitness level and performance. Close grip bench presses are a great way to build muscle mass in your triceps and improve your overall strength. They are also an effective tool for building shoulder muscles, which are another group of muscles that help support the triceps during movement.
Diamond Push-Ups
The diamond push-up is the final move to get strong, toned triceps. This exercise involves starting in a high plank position with your hands placed close together so that they form a diamond shape – hence the name. With your core engaged and elbows pointing straight back, lower yourself until your chest nearly touches the floor. Then press back up to the starting position, focusing on maintaining proper form throughout the movement to protect your joints and prevent injury.
Like regular push-ups, diamond push-ups are a great way to build muscle mass and improve your overall strength. They also help to strengthen the stabilizing muscles in your shoulders, which are essential for supporting your triceps during other exercises. Just be sure to start slowly with this move and get comfortable before attempting a full rep.
Are You Ready To Build Your Triceps?
Whether you are looking to build strength and endurance in your triceps or improve your overall fitness level, many great exercises can help you achieve your goals. From the simple dumbbell tricep extension to the more advanced diamond push-up, you can try many different moves that will help strengthen and tone this vital muscle group. So if you are ready to take your workout to the next level, why not give one of these exercises a try today? You might just be surprised at the results!
